Good sportsmanship is about playing by the rules. It’s about discipline, respect and self-control. People who are good sports have fun because they put emphasis on the joy and excitement of participation rather than the final outcome. A good sport simply loves to play. Here are some sportsmanship rules to live by:

1. Show respect to yourself by treating others the way you want to be treated.
2. Respect the efforts of not only your teammates but also your opponents
3. Respect your coaches and the officials of the game and follow their direction.
4. Respect and understand the rules of the game.
5. Always play fair with honesty and integrity. Don’t cheat.
6. Accept the judgment calls of the coaches and the officials without argument.
7. Offer encouragement to teammates, especially when they make mistakes in practice or competition.
8. Forgive yourself when you make a mistake and find a “reset” mechanism to get yourself right back into the game.
9. Lose without pouting and offer no excuses. Win without gloating or rubbing it in.
10. A good sport always asks this question, “What did I do for my team today?”

Thinking of sportsmanship as something you can only teach in the context of sports is a quick way to deaden the message. Sportsmanship is learned inside and outside of sports. As a parent or coach, the way you treat other people and your attitude when things don’t go your way are ultimately going to have a bigger impact on your athletes than any pregame speech, no matter how friendly you are to officials and the opposing team’s coach.

Kailea Carrier: KU volleyball Middle blocker/ right side hitter

https://kuathletics.com/sports/wvball/roster/season/2019-20/player/kailea-carrier/

It’s common to hear that water is essential for your health. But why?

This substance makes up a majority of your body weight and is involved in many important functions, including:

• flushing out waste from your body
• regulating body temperature
• helping your brain function

You get most of your water from drinking beverages, but food also contributes a small amount to your daily water intake.

Staying hydrated is crucial to maintaining your body tempreture. Your body loses water through sweat during physical activity and in hot environments.

Your sweat keeps your body cool, but your body temperature will rise if you don’t replenish the water you lose. That’s because your body loses electrolytes and plasma when it’s dehydrated.

If you’re sweating more than usual, make sure to drink pletty ofwater a avaoid dehydration.

Drinking water may activate your metabolism. A boost in metabolism has been associated with a positive impact on energy level.

Do you stay well hydrated? Do you feel a difference when you don’t drink enough water? Share your thoughts on the importance of drinking water in the comments.

Allie Nelson: KU volleyball libero/DS

https://kuathletics.com/sports/wvball/roster/season/2019-20/player/allie-nelson/

In order to keep your players in shape during the off season or during the season, strength and conditioning is much needed.

To keep your players motivated during the summer is to get them involved in a summer strength camp. A two mile is a great way to encourage your players to stay inshape over the summer.

Inverted Row

Develops strength in back, shoulders, and bi-ceps. Keep the body in a nice straight line as you pull your body up through the handles.

Reverse Fly

Improves posture by strengthening the upper back and shoulders. Again, keep the body nice and straight. Tighten the midsection and push chest out while attempting to squeeze the shoulder blades together. Keep arms bent at 90-degree angle, bringing them parallel with the body and then back together.

Suspended Chest Press

An inclined push up to strengthen the chest muscles, shoulders, triceps and abs. Keep the body straight and abs tight as you lower your chest toward, but not beyond, your hands and then back to starting position. Repeat as many times as possible.

Suspended Chest Fly (Pec Fly)

Also aimed towards strengthening the chest muscles, biceps, shoulders and abs. Much like the suspended chest press, begin with the elbows slightly below shoulder height, but with the hands extended past the elbows. The targeted muscle groups will be challenged as you attempt to bring your together and back out again, in a simulated flying motion. Tricep Extension Fortifies the triceps (back of your arms). Keep body inclined and straight with the arms extended and the straps over the head. Notice how her arms form a 90-degree angle as she leans into it. Stronger triceps will help her hit with power.

Riley Foltz: KU volleyball Outside hitter

https://kuathletics.com/roster.aspx?rp_id=16175

In order to keep your players in shape during the off season or during the season, strength and conditioning is much needed.

To keep your players motivated during the summer is to get them involved in a summer strength camp. A two mile is a great way to encourage your players to stay inshape over the summer.

Volleyball Conditioning Drills

The conditioning drills in this video are just a few of many that volleyball players can perform to develop lower body strength while building the endurance needed to compete throughout the entire match. Follow this video and perform each drill 3-4 times resisted (with and 2-3 times un-resisted. The drills below should all be performed in a forward and backward motion. Moving backward challenges the athlete to stay focused and improve concentration while activating often neglected muscle groups and requiring the athlete to work in a multidirectional manor.

Spiderman Crawl

This drill works the entire body. As the Kinetic Bands aid to fire the muscles in the lower body, the arms, shoulders and back will be challenged simultaneously in the upper body. To perform this exercise, begin by assuming a push up position. Focus on even weight distribution throughout the entire body, keeping your back as flat as possible by engaging the core muscles. Continue focusing on weight distribution as the foot comes forward, extending the foot as far forward as possible escalating the strength and flexibility in the hip flexors.

Cross Over Push Ups

Ideal for building strength in the upper body, including shoulders, back, arms, and core while the Kinetic Bands are activating the Glutes and Hips. The leg cross over and lateral movement creates an additional dimension of strength by challenging the volleyball player to develop the aptitude necessary in order to hold their body weight off the ground throughout the entire exercise. The athlete will also generate supplemental balance and body control.

Duck Walk

Stay low and “in the resistance” during this exercise to fire the quads, glutes and hips. As you move forward, sit back in the glutes for the best results.

Side Lunge

Helps strengthen and stretch the hip flexors. Stay low and extend the foot attached to leg in the lunge position to the point where you feel the resistance. Focus on furthering the extension to work towards greater flexibility and range of motion.

Lacey Angello: KU volleyball Libero/DS

https://kuathletics.com/roster.aspx?rp_id=16140

3 before 5

setting up the first rotation on one side of the court and three blockers on the other side. the blockers must get 3 before the offense gets 5

Mirror Blocking

This volleyball drill is performed by two blockers. Players have to be located on different parts of the net. The first player has to perform a blocking movement. The task of the second player is to mirror a blocking movement.

Practicing this volleyball drill delivers two important benefits. A blocker learns how to understand his partners and how to react to their movements during the game. Another important benefit is that the drill allows players to master an effective blocking technique.

Jousting Blocking Drill

Jousting blocking drill is performed by two players. Players have to stand near the net on different sides of the court. When performing this drill each of players can be either an attacker or a blocker. Initially, the ball is tossed up over the net by one of volleyball players (or a coach). At this moment, each of players has to either complete an attack hit or block an attack.

It is very important for volleyball players to develop a strategy that will allow them to win the game. Doing this volleyball drill is definitely more advantageous for small volleyball players. Obviously, smaller players have to focus on mastering the blocking technique when performing this drill.

Kelsie Payne: former KU volleyball right side hitter-

https://kuathletics.com/roster.aspx?rp_id=7815

Defense v. hitting lines:

One one side of the court set up the first rotation during a game. Including front row and back row players. On the other side of the court set up hitting lines with the rest of the players. The couch can either toss a ball to the setter or toss the ball to the hitters. As soon as the ball is slapped by the tosser the defense side must play it out as best as possible. Once the defence side has sucessfully played out the ball the tosser passes over a free ball. The defence side must sucsesfully play out the down ball and the free ball in a row in order to rotate. Rotate as usual and players that come in may come and switch with the hitters.

Good old fashion hitting lines:

Traditional hitting lines just don’t cut it. If you’re using this drill, you are practicing how to hit from a perfect toss. How often does that happen during a game? Well, zero. Your setter never gets a nice high toss, and they can NEVER complain about a toss and refuse to set it.

• Start from a free ball toss or downfall from coach (depending on skill level)
• Bad pass = passer shags ball and reenters passing line.
• set over the net= attacker goeas up for a fake clock, shags the ball and renters passing line.
• set drops between two attackers, both take a lap around, one shags.
• practices game-like hitting and prepares for matches.
• They are also training themselves to go up for a block if it is tight or over the net, instead of just running through. There is an element of control, in that the ball is put into play by the coach, so you should be able to move through your warm-up quickly and effectively.
• Note: If you have a libero, you can keep them in the passing line and have them call for a backrow set every few times through.

Zoe Hill: KU Volleyball Middle Blocker

https://kuathletics.com/roster.aspx?rp_id=16145

300 Touches:

This is a great drill for before anthing has start for practice or even just for your setters before a game. Each player needs a ball, individually, standing infant of the wall, each person must use their right hand to tip the ball agsint the wall. They must keep their hand above their head, 100 times. Moving on to the left hand, then setting, creating a total of 300 touches on the ball before practices.

Core Setting:

This is a great drill for before anthing has start for practice or even just for your setters before a game. Pairing up in 2’s, each group needs a ball. The idea is to never let the ball drop. Each player must stand 6 feet from their partner. The players must keeping setting the ball as the go from standing, to sitting, to standing again, then set the ball to their partner, the partner then does the same thing. The length of this drill can range from 30 sec to 3 minutes based on the skill level of the team as a whole. Working the hand eye cordination and the core/ leg strength, this is a great drill to keep in mind when working on condistioning.

Maggie Anderson/Bowen: Former KU setter

https://kuathletics.com/coaches.aspx?rc=1632&path=wvball

Passing is one of the most basic and essential skills in volleyball. Ace to replace is basic but a great drill to help perfect serve recieve, improve communication skills, and acumulate serveing positons.

In the video above, there are 3 back row passers and one target, the rest of the team serves. If the serve recieve pass is not perfect to the target then the passer is replaced with the server. If the pass is ideal then the server shags the ball and serves again. You can either roate your target setter or you can specilize them with your game

“feet to the ball”

“freeze after contacting the ball”

“platform out early”

“keep the ball between your feet”

“face the ball tilt to target”

These are great things to keep in mind at all times will doing this drill it makes yur mind stay focased and keeps your feet and mouth moving. Talking before the play is also a great stratigy to keep in mind as well. By changing the focus and giving feedback on only the one focus, players tend to show continuous improvement.These are great things to keep in mind at all times will doing this drill it makes yur mind stay focased and keeps your feet and mouth moving. Talking before the play is also a great stratigy to keep in mind as well.

Cassie Wait: Former KU liero

https://kuathletics.com/roster.aspx?rp_id=7127

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton